“Service to others is the rent you pay for your room here on earth.” - M. Ali
Please consider signing up for the 2nd Annual R U ABLE? 5k. Support RD Maggie Lawrence. Is that Maggie the 2011 Berks fastest 1600/3200m? Daughter of Mike…the guy chokin’ out George the Animal Steele in the pic at the gym…Lawrence? Exactly. Spread the word among and outside the CF family.
Hard copy registration forms at the gym. Or register online at Active.com
CrossFit Hero WOD
24 DL, 24 Box Jumps, 24 Wall Ball, 24 Bench Press, 24 Box Jumps, 24 Wall Ball, 24 Cleans (for time)
Completed in CF Team fashion (groups of 3 rotate exercises on 24 Box Jumps)
Special Sunday Hero WOD
Special Sunday Visitors (not just Leibo, RT/KT, but….Sam S!)
Memorial Day (Monday) CF Schedule:
8am Cadence Run (park Wyo Pool)
9am Combined Class: Hero WOD MURPH (gym)
Warm Up
4 rds/Partners
400m, 50′ Low crawl/Knee Crawl/Bear Crawl, 25′ Broad Jump, 25′ Lunge, 15 PU
2min Majors:
Curl/Press/Toe Tap/Box Jump: Static Lunge
Swing/HP/Dip/PU: Tunnel of Pain
Crunch/Bbuster/MB Squat/MB Squat Jump: Bar Pass
JumpPU/Neg Chin Up/Burpee/Burpee: Windmill
Schedule Reminder:
Sunday May 29: Sunday Special pre-Memorial Day Workout, 3pm
Monday May 30: Memorial Day Workout
8am: Cadence Run (park Wyo Pool)
9am: Murph (at the gym)
(all other CF classes canceled)
Tired of not enough working out on the weekends? Well, this Holiday Weekend hit for the cycle…3 Memorial Workouts.
Saturday May 28: Regular CF Schedule (8am Advanced, 9am Basic Training)
Sunday May 29: Special, 3pm
Monday May 30: Memorial Day Workout
8am: Cadence Run (park at Wyo Pool)
9am: Combined Class, Hero WOD Murph
2nd Annual R U ABLE? 5K
June 19, 2011
Pick up a Registration Form at the gym or register through Active.
Fine group of CFers showed last year!
A) 3 rds
800m run
15 Hang Clean/Press (Jerk)
B) 3 rds
10 KTE/10 Air Squats
5 KTE/5 Air Squat
200m run